F3 Knoxville

Tag: Ocho

ULA

AO: the-project
Q: Haggis
PAX: slappy, Tom Tom, Ocho, Mathlete, Hoorayus, Flying Dutchman, Nerf
FNGs: None
COUNT: 8
Lord’s Prayer
Mission of F3
Core Principles
Disclaimer- modify if you have an injury or feel an injury coming on. Do not modify if it is hard.
WARMUP:
SSH X 20
IW X 15
Ranger Merkin x 10
Don Quixote x 10

THE THANG:
Mosey to Brickyard and stop halfway for 2 burpees

Upright row x 15 with CINDY
Aiken legs (15 squats, 15 step ups, 15 lunges, 15 calf raises x 3 modes)
Flutters x 15 F3 count with CINDY raised

Kraken Burpee (3 hand release merkins at bottom of burpee) x 5
Lt Dan 1-5 with coupon, 6-9 without coupon, 10 with coupon
Hello Dolly x 15

Colt 45 curls (10 bottom half of movement, 10 top half of movement, 10 regular movement, followed by 5 of each to reach the full 45)
Bonnie Blairs x 15
E2K x 10 each leg
Burpees x 10
Overhead Press x 15
V ups x 15

Overhead press walk to Staples
Complete 15 Hello Dollys
OHP walk back to Brickyard with 15 curls half way
Something else and then rack the bricks and head back to flag
Half way complete 8 more burpees

MARY: No time

ANNOUNCEMENTS:

COT: Colossians 3:23-24
Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.

With everything you do, remember that you are not just serving a client, a patient, your wife, your family, but it is the Lord who receives all that we do.

Also when thinking about your WHY for coming to F3 in the morning, what is your purpose and goal. Think back to your first Q and the joy/difficulty that it brought to know that you are making a difference for yourself. The challenge is to focus on 3S2T (Strength, Stamina, Speed and Toughness: Mental and Physical). Some days you may be able to focus on 1 or 2 and others your can strive for all 5, but whatever you do, just get 1% better.

Prayers for all in attendance and those who couldn’t make it. Prayer requests for Haggis closing on home in 45 minutes.
Pledge of Allegiance

I got to Run

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.

Ghostbusters

AO: the-project
Q: Tom Tom
PAX: Biohack, Flying Dutchman, Munge, Mathlete, Ocho, OBrother, Tuba (Dylan Cox)
FNGs: None
COUNT: 8
WARMUP:
15-counts in cadence
Tempo squats
Tempo merkins
Projectivators
-> Cherry pickers

THE THANG:
Grab a block and go to the track where there are 24 stops around the 1/4-mile loop. Each stop has a “Ghostbusters” trivia question and an exercise.
Pair up and start at a pole (space each pair out)
Do exercise then try question
Wrong = move 1 space; right = move 2 spaces
2nd time at spot do 2 sets
Can anyone complete 2 laps?

The stations:
10 thrusters
20 Good Mornings
20 curls
15 lunges each leg
20 big boys
20 tricep extensions
20 squats
5 blockies
20 derkins
20 Freddie Mercurys
20 overhead press
20 American Hammers
5 urkie durkies
20 CMU swings
20 LBCs
10 thrusters
20 Good Mornings
15 lunges each leg
20 curls
20 squats
20 tricep extensions
20 Flutter kicks
5 blockies
20 goblet squats

COT:
Romans 8:1-2
There is therefore now no condemnation for those who are in Christ Jesus.
For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death.

If you have accepted the gift of faith in Jesus.
If you have chosen to follow Him.
You are no longer condemned.
The world can tell you suck.
The devil can remind you of everything you’ve ever done.
But you are forgiven.

John 5:24
Truly, truly, I say to you, whoever hears my word and believes him who sent me has eternal life. He does not come into judgment, but has passed from death to life.

Jesus has placed the Holy Spirit in you.
You are no longer under the law, but under grace.
You are no longer a slave to sin.
Your setbacks and your stumbles are part of your sanctification, for God will take that evil and use it for good.

You are free to do good.
You are empowered by the Spirit to do what you could not do in your old flesh.

Rejoice, my brothers. You are free.
You are not fatherless. You will never be abandoned. You will never be condemned.
Jesus took every punishment you deserve so that you are free to be the man He made you to be.

So go live it.

The Princess Bride

AO: the-project
Q: Biohack
PAX: Ocho, Munge, Flying Dutchman, OBrother, Borg, Mathlete, Biohack, Tom Tom, Nerf
FNGs: None
COUNT: 9
– Warm Up
1. Projectivator
2. Overhead clap
3. Imperial Squalker
4. Tempo merkins
5. Cherry pickers
–
– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry across the field as we take Westley to Miracle Max
1. Switch out halfway
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back to the bell
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
1. To the pain!
1. Ring of fire.

– Word
Inigo Montoya was a tragic character. Not only was his father killed when he was a boy, but his life was consumed with revenge. It dominated his existence.

The Bible tells us the bitterness ensnares us like a weed. His heart and life were being strangled by this weed. The best way to get rid of a weed is to tear it out by the root when it is small. If you wait, it does more damage and is harder to remove.

Heavy 20s

AO: the-project
Q: Borg
PAX: Flying Dutchman, Ocho, Tom Tom, Tuba (Dylan Cox), Borg
FNGs: None
COUNT: 5
WARMUP:
SSH, Baby arm circles, Cherry pickers, mosey to the coupons
THE THANG:
Using choice of 5lb kettlebells, 60lb sandbag, or coupons, PAX count cadence, in turn, for:
20 Bench Press
20 Curls
20 Kettlebell Swings
20 WW3 Situps
20 Thrusters
20 LBC’s (extended)
Mosey a lap repeat.
Completed 3 cycles.
Farmer carry the weights back to the flag.
MARY:
No time
ANNOUNCEMENTS:
I forgot to do this, but the team made sure I remembered everything else.
COT:
F3 math class
3-2=1 just a workout
3-1=2 just hanging out with the guys
But 1+2=3. In the F3 community, there is no way to isolate the 3rd F from the 1st and 2nd.
Leaders are readers – we shared what we are reading. Had a good variety. And asked, is it making us better?
At the prayer request time, we discussed things that affect our belief and how to pray for destructive people who impact us. Two good scenarios were provided:
Stephen’s prayer – forgive for they know not what they do.
God’s response of why to pray for Saul/Paul – I’m going to use him.
Conversation continued into a great coffeeteria.
Thank you for the honor of being the Q today.